Baked Salmon with Green Beans & Mushrooms

One of my favorite things to cook for dinner is baked salmon with green beans & mushrooms.  For this dish I baked wild-caught salmon with some coconut oil, pink Himalayan crystal salt, fresh rosemary, and chopped pecans. I baked it in a clear, glass casserole dish in a 350 degree oven until the salmon flaked with a fork. The green beans I sauteed in coconut oil on medium heat with button mushrooms, baby Portobello mushrooms, onion, rosemary, and garlic. I’ve served this dish to my daughter and friends and they love it. It is both Primal and Paleo.

Asian Beef Stir-Fry

Peppered steak strips with oriental-style vegetables and noodles.

Servings: 4

Preparation Time: 30 minutes

Ingredients:

4 portions spaghetti (about 8 oz uncooked)
4 portions lean steak (about 1 lb)
1/8 tsp crushed red pepper flakes
3 cloves garlic, minced
1 onion, sliced
4 celery stalks, sliced
1 head napa cabbage, shredded
½ cup lite soy sauce

Directions:

1. Prepare spaghetti according to its package directions; drain and set aside.
2. While the spaghetti is cooking, slice steak lengthwise into 2-inch strips. Cut crosswise into 1/8-inch-thick slices.
3. Lightly coat a large skillet or wok with cooking spray. Over medium-high heat, stir-fry red pepper flakes and garlic for 1 minute.
4. Add the steak strips to the skillet, stir-fry just until no longer pink, approximately 2 minutes. Remove the steak from skillet and set aside.
5. Lightly recoat the skillet with cooking spray. Stir-fry onion and celery until tender, approximately 5 minutes. Add cabbage and cook until crisp-tender, approximately 2 more minutes.
6. Return steak to the skillet. Add cooked spaghetti and lite soy sauce; mix gently and heat thoroughly.
7. Divide into 4 portions, serve and enjoy!

This recipe is from Transformation.com.

Lemon & Dill Chicken

Fresh lemon and dill create a quick Greek-inspired pan sauce for simple sautéed chicken breasts. Make it a meal: Serve with roasted broccoli and whole-wheat orzo.

Preparation Time: 30 minutes
Servings: 4

Ingredients:

4 boneless, skinless chicken breasts, (1-1 1/4 pounds)
Salt & freshly ground pepper, to taste

• 3 teaspoons extra-virgin olive oil, or canola oil, divided
• 1/4 cup finely chopped onion
• 3 cloves garlic, minced
• 1 cup reduced-sodium chicken broth
• 2 teaspoons flour
• 2 tablespoons chopped fresh dill, divided
• 1 tablespoon lemon juice

Directions:

1. Season chicken breasts on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.

2. Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.

3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.

This recipe is from EatingWell.com.

Homestyle Turkey Meatloaf with Mashed Potatoes and Green Beans

Comfort Food Done Right - The Healthy Way

Servings: 6

Preparation Time: 90 minutes

Ingredients:

1-1/2 lbs. lean ground turkey

1 medium onion, chopped

4 egg whites

1 cup salsa

3/4 cup old-fashioned oats, uncooked

1 pkg. Knorr Vegetable Soup Mix

1/4 tsp. ground black pepper

1/2 cup ketchup

6 portions red potatoes

2 lbs. green beans

3/4 cup skim milk

2 T Butter Buds

Directions:

1.     Preheat oven to 350 degrees.

2.     In a large mixing bowl combine ground turkey, onion, egg whites, salsa, oats, soup mix and black pepper. Press mixture into a 9 x 5 loaf pan and spread ketchup over the top. Bake in a pre-heated oven until meatloaf is no longer pink in the center and juice is clear, about 60 minutes.

3.     Approximately 25 minutes after putting the meatloaf in the oven, cut potatoes into 1" chunks. Place in a large saucepan and cover with cold water; bring to a boil over high heat. Reduce heat to medium and simmer until tender, about 20 minutes.

4.     Cut stems off green beans and place in a large saucepan with 1" of water in the bottom. Heat to boiling over high heat; reduce heat and simmer uncovered for 6-8 minutes or until crisp-tender. Drain.

5.     Remove meatloaf from oven and let sit for 5 minutes before slicing.

 

 6.     Drain potatoes, mash with 3/4 cup skim milk and add Butter Buds. Mash vigorously until  potatoes are light and fluffy. Add salt and pepper to taste. 

 7. Place a portion of meatloaf and mashed potatoes along with about a cup of green beans on each plate. Serve and enjoy!

This recipe is from Bill Phillip' Eating for Life.

Chicken Pita Pizza

Homemade pizza for one topped with chicken, bell peppers, zucchini and melted mozzarella

Servings: 1

Preparation Time: 15 minutes

Ingredients:

1 whole-wheat pita

¼ cup low-fat pizza sauce

1 portion cooked chicken breast, sliced

¼ red bell pepper, sliced

¼ yellow bell pepper, sliced

¼ small zucchini sliced

1/4 reduced-fat mozzarella cheese, shredded

Directions:

1. Preheat oven to 425 degrees.

2. Place the pita on a baking sheet. Spoon pizza sauce evenly over the pita. Top with the sliced cooked chicken, bell peppers, zucchini and mozzarella cheese.

3. Bake for about 10-12 minutes or until the cheese is melted and the pizza is heated through.

4. Slice, serve and enjoy!

Asian "Salisbury" Steak

I modified this recipe a little from the original. I use 93/7 ground beef instead of 90/10. I also use 16 oz of ground beef instead of 12 oz. I like a leaner, bigger steak!

Servings: 4

Preparation time: 35 minutes

Ingredients:

• 16 ounces 93%-lean ground beef
• 3/4 cup finely diced red bell pepper
• 3/4 cup chopped scallions
• 1/4 cup plain dry breadcrumbs
• 4 tablespoons hoisin sauce, divided
• 2 tablespoons minced fresh ginger
• 3 teaspoons canola oil, divided
• 4 bunches or 2 4-ounce bags watercress, trimmed (16 cups)
• 1/2 cup Shao Hsing rice wine, (see Ingredient note) or dry sherry

Directions:

1. Place rack in upper third of oven; preheat the broiler. Coat a broiler pan and rack with cooking spray.

2. Gently mix beef, bell pepper, scallions, breadcrumbs, 3 tablespoons hoisin sauce and ginger in a medium bowl until just combined. Form the mixture into 4 oblong patties and place on the broiler-pan rack. Brush the tops of the patties with 1 teaspoon oil. Broil, flipping once, until cooked through, about 4 minutes per side.

3. Meanwhile, heat the remaining 2 teaspoons oil in a large skillet over high heat. Add watercress and cook, stirring often, until just wilted, 1 to 3 minutes. Divide the watercress among 4 plates. Return the skillet to medium-high heat, add rice wine (or sherry) and the remaining 1 tablespoon hoisin sauce and stir until smooth, bubbling and slightly reduced, about 1 minute. Top the watercress with the Salisbury steaks and drizzle with the pan sauce.

This recipe is from EatingWell.com.

Mediterranean Halibut

Lemon-seasoned halibut fillet, cooked “campfire style” with cannellini beans, fresh tomato and basil

Servings: 2

Preparation Time: 25 minutes

Ingredients:

2 sheets (12” X 18” each) heavty-duty aluminum foil

1 can (15 oz) cannellini beans, drained and rinsed

3 Roma tomatoes, diced

¼ cup fresh basil, sliced

2 portions halibut fillet (about 12 oz), skin removed

½ tsp lemon-pepper seasoning

1 lemon, sliced

Directions:

1. Preheat grill to medium-high. Fold foil sheets in half lengthwise to crease, then unfold. Lightly coat the foil with cooking spray.

2. Divide beans into two portions and spoon onto foil in the center of the right half. Layer each with half the diced tomatoes and sliced basil. Place a portion of halibut fillet on top. Sprinkle halibut with lemon-pepper seasoning and top with lemon slices.

3. Fold foil over the top of the halibut, leaving room for air circulation. Close packet by double folding the 3 open foil edges.

4. Place foil packets on grill and lower cover. Grill until halibut is opaque throughout, about 14 minutes.

5. Use tongs to remove foil packets from the grill. Open packets carefully and spoon contents onto plates. Serve and enjoy!

This recipe is from Bill Phillips’ Eating for Life. You can find more recipes onTransformation.com.